Pike Push-ups

Introduction

Pike push-ups are an essential exercise in the progression toward handstand push-ups. By adopting an inverted V position (or downward dog in yoga), the practitioner shifts the load to the shoulders, transforming the horizontal push-up into a near-vertical pressing movement. It is one of the best bodyweight exercises for developing solid deltoids.

Anatomy and Muscles Worked

• Primary muscles: deltoids (anterior and medial), triceps brachii
• Secondary muscles: upper trapezius, upper pectorals
• Stabilizers: core, hamstrings (active stretch)

Step-by-Step Instructions

1. Start in a push-up position, then walk your feet toward your hands while lifting your hips high toward the ceiling to form an inverted V.
2. Hands are at shoulder width, feet can be close together or slightly apart.
3. Keep your arms and legs as straight as possible (depending on your flexibility).
4. Lower your head toward the floor by directing it between your hands, bending the elbows.
5. Push back to the inverted V position while exhaling powerfully.

Recommended Sets and Reps

• Beginner: 3 sets of 5 to 8 reps
• Intermediate: 3 sets of 8 to 12 reps
• Advanced: 3 sets of 12 to 15 or feet elevated

Common Mistakes

• Angle too open: hips must be high to transfer load to the shoulders.
• Lowering toward the belly: the head should descend between the hands, not toward the floor in front of the hands.
• Flared elbows: keep elbows close to the body, pointing backward.

Safety

Wrists and shoulders are heavily engaged. Warm them up properly. If you have intracranial pressure issues, consult a physician as the head-down position increases pressure.

Variations

• Elevated pike push-ups (more shoulder load)
• Pike push-ups on parallettes (greater range of motion)
• Deficit pike push-ups (hands on supports to lower further)

Target Audience

Beginner to intermediate practitioners working on handstand push-up progression. Excellent for anyone looking to develop bodyweight shoulder strength.